Band Overhead Single Arm Triceps Extension
Strengthen and define your triceps with the Band Overhead Single Arm Triceps Extension.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Band Overhead Single Arm Triceps Extension
Band side triceps extension
Upper Arms · Triceps Brachii · Band
Barbell Seated Overhead Triceps Extension
Upper Arms · Triceps Brachii · Barbell
Overhead Triceps Stretch
Upper Arms · Triceps Brachii · Body weight
Band overhead triceps extension
Upper Arms · Triceps Brachii · Band
Description
A strength training exercise which helps to increase the size and strength of the triceps muscles. The exercise is performed by standing with a band under your foot and extending the arm holding the band overhead.
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How to do Band Overhead Single Arm Triceps Extension
- 01Setup
Anchor one end of a resistance band securely under the arch of your right foot, ensuring your foot is flat on the floor.
- 02Setup
Hold the other end of the band with your right hand, bend your elbow, and bring your hand behind your head, with your elbow pointing forward.
- 03
Exhale as you extend your right arm directly overhead, straightening your elbow and squeezing your triceps at the top of the movement.
- 04
Inhale as you slowly and with control lower your hand back to the starting position behind your head, feeling the stretch in your triceps.
Tips
- Keep your working elbow stable and pointed directly forward throughout the movement to isolate the triceps effectively.
- Focus on a controlled eccentric phase, slowly lowering the band back to the starting position to maximize muscle engagement and growth.
- Engage your core muscles to maintain a stable torso and prevent any rocking or leaning, ensuring all tension stays on the triceps.
- Adjust your foot placement on the band to modify resistance; stepping further back or using a thicker band increases the challenge.
Common mistakes
- Flaring the elbow out to the side reduces triceps isolation, so keep your elbow tucked in close to your head and pointed forward.
- Using momentum to extend the arm diminishes muscle activation, so perform the movement slowly and with deliberate control.
- Failing to achieve full elbow extension at the top limits triceps contraction, so ensure you fully straighten your arm for a complete squeeze.
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Get Ellim — FreeQuestions
What muscles does Band Overhead Single Arm Triceps Extension work?
Band Overhead Single Arm Triceps Extension primarily targets Triceps Brachii.
Is Band Overhead Single Arm Triceps Extension good for beginners?
Band Overhead Single Arm Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Band Overhead Single Arm Triceps Extension?
You need Band to perform Band Overhead Single Arm Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Band Overhead Single Arm Triceps Extension?
Keep your working elbow stable and pointed directly forward throughout the movement to isolate the triceps effectively. Focus on a controlled eccentric phase, slowly lowering the band back to the starting position to maximize muscle engagement and growth. Engage your core muscles to maintain a stable torso and prevent any rocking or leaning, ensuring all tension stays on the triceps. Adjust your foot placement on the band to modify resistance; stepping further back or using a thicker band increases the challenge.
What are common mistakes when doing Band Overhead Single Arm Triceps Extension?
Flaring the elbow out to the side reduces triceps isolation, so keep your elbow tucked in close to your head and pointed forward. Using momentum to extend the arm diminishes muscle activation, so perform the movement slowly and with deliberate control. Failing to achieve full elbow extension at the top limits triceps contraction, so ensure you fully straighten your arm for a complete squeeze.
Related exercises
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Resistance Band Triceps Pushdown
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store